Dried fruit is so essential for Christmas baking, yet not so friendly on the tummy because drying fruit increases the FODMAPs. So the idea of a fruit mince that’s low FODMAP seems almost ludicrous. But it’s a good thing for you that I love love love fruit mince and was determined to make a low FODMAP version. After 2 years of missing out, I’ve decided that enough is enough and it’s time I got this beauty back into my celebrations.
So I’ve worked hard and have made this Low FODMAP Fruit Mince just for you. Haha, just kidding… I made it for both of us. Because we all deserve a Merry Christmas with all the trimmings!
Let’s talk FODMAPs… because even with this low FODMAP fruit mince, you do need to be careful
First up, only certain dried fruits are low FODMAP, regardless of whether the fruit they’re made from is low FODMAP. For instance, sultanas are high FODMAP, even though they started as sultana grapes (which are low FODMAP). Something seems to happen in the drying process where the sugars get turned into fructans.
Because of this, I’ve carefully chosen dried fruits that have low FODMAP portion sizes. That means raisins, currants and dried cranberries, which are all low FODMAP at a serving of 1 tbsp or 13g. But larger serves contain fructans, so portion size is super important here.
The next thing to consider is that I’ve chosen to use mixed peel in this recipe, which is standard for fruit mince. But it’s important to note that mixed peel hasn’t been tested for FODMAPs. Since mixed peel is made from the rind of citrus fruits, and it’s common to see lemon, lime or orange zest in low FODMAP recipes, I’ve assumed that mixed peel will also be low FODMAP.
But, I’ve erred on the side of caution here and assumed that the process of preserving the citrus rind in sugar creates fructans. That is, I’ve treated the mixed peel as if it was another type of dried fruit and calculated the serving size accordingly.
The final thing to consider is the use of banana in this recipe. Fruit mince is normally made by mixing dried fruits with grated apple. But since apple is very high FODMAP, an alternative was needed. I chose banana because it’s natural flavour can easily be covered with stronger flavours.
But it’s important to use a firm banana since the ripening process creates fructans. And since the dried fruit are already being limited to prevent having too many fructans, you want to avoid bananas that are ripe (i.e. with spots on the skin). Otherwise the safe serving size of the fruit mince would become very low.
So what’s a low FODMAP serve?
By my calculations, a safe serve is 1 tbsp of fruit mince. This is a conservative estimate since the FODMAP content of mixed peel isn’t known. It’s entirely possible that a low FODMAP serving is more like 1 and 1/2 or even 2 tbsp. But since it’s easy to eat too many FODMAPs at Christmas, I think it’s better to be cautious.
When mixed peel does get tested for FODMAPs, I’ll be sure to adjust the recipe accordingly.
But where’s the pastry?
Good question. Fruit mince pies are one of the best things ever and it’s not a pie without pastry. Don’t worry. I’ve been working on a delicious shortbread-style pastry that makes the most beautiful little low FODMAP fruit mince pies. I’ll share that with you soon, I promise.
The fact though is that fruit mince can be used for many other things aside from pies. You can use it in puddings, cakes, muffins, slices, and biscuits. Basically, if it’s sweet and you bake it, you can use fruit mince in it. You will have to be careful with your recipes though to ensure you don’t have more than 1 tbsp of fruit mince per serve of the final recipe.
You can also get creative with fruit mince and use it in other things. For instance, you could try it in one of the following ways:
- mix it into porridge
- dollop it onto your breakfast cereal
- stir it into a plain low FODMAP yoghurt
- add a spoonful to rice pudding
- spread it on toast instead of jam
- use it as a ‘jam’ or ‘jelly’ in jam drops (or thumbprint cookies)
And if you don’t want to wait for my shortbread pastry to make fruit mince pies, you could use your own favourite low FODMAP pastry instead.
A fruit mince that’s low FODMAP? Not an easy task, but it is doable. This low FODMAP fruit mince can be used anywhere that you’d normally use fruit mince.
- 140g firm banana (you’ll need a large banana for this)
- 50g raisins
- 50g dried cranberries
- 30g currants
- 50g mixed peel
- 1 tbsp sugar
- 1 tsp mixed spice
- 2 tbsp brandy (optional, but use water instead if you choose to leave it out)
- 1/2 cup water
- 1 tsp tapioca starch + 1 tsp water
- Mash the banana really well so it’s all broken up. I like to do this on a plate with a fork. Then put it in a medium saucepan.
- Roughly chop the raisins, cranberries, currants and mixed peel – the goal here is to make the pieces smaller so that they blend in better with the banana. Also, chopping them makes it easier for their flavour to spread through the other ingredients. So don’t skip this step.
- Add the chopped dried fruit to the saucepan. Then add the sugar, mixed spice, brandy and water and mix it all together. Heat the saucepan until the mixture starts to bubble, then simmer on low for 5 minutes, stirring occasionally, to help the flavours blend together. Then remove from the heat.
- Mix the tapioca starch and water in a small bowl, then add to the fruit mixture and stir thoroughly. There should be enough heat left in the fruit mixture so that the tapioca gets cooked and sets the fruit mince.
- Transfer fruit mince to a container and store in the fridge. Or use in your favourite recipe.
- This recipe is suitable for a low FODMAP diet, provided that the recommended serving size for this recipe is not exceeded.
- This recipe is naturally gluten-free, dairy-free and nut-free. However, if you have an allergy to any of these items, or have coeliac disease, please check the labels on any purchased ingredients to ensure they are safe for your requirements.
- Mixed peel hasn’t been tested for FODMAPs, but since it’s the rind of citrus fruits, which are very low in FODMAPs, it’s assumed that mixed peel will also be low FODMAP.
- For the raisins, currants and dried cranberries, 1 tbsp (13g) is a low FODMAP serve. A total of 130g of these dried fruits were used. But just in case the mixed peel has a similar amount of fructans as the other dried fruits (which is possible), I suggest being cautious and restricting your serve to 1 tbsp of fruit mince.
Low FODMAP Portion
- Serving Size: 1 tbsp (20ml)